Cover Red light therapy is a non-invasive treatment that uses low-level red or near-infrared wavelengths to stimulate cellular activity (Photo: Getty Images)
Red light therapy is a non-invasive treatment that uses low-level red or near-infrared wavelengths to stimulate cellular activity (Photo: Getty Images)
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From red light therapy to sensory deprivation, we unpack how today’s most talked-about wellness treatments work, what they claim to offer and the limitations to keep in mind
Sleep underpins every aspect of recovery, from tissue repair and hormonal regulation to cognitive function. Yet for a growing cohort of wellness enthusiasts, rest alone no longer feels sufficient.
From private clinics in London to wellness sanctuaries in Hong Kong, a new generation of recovery-focused therapies is gaining traction among those seeking to optimise how their bodies restore and reset. Below, we unpack how each one works, what they’re commonly used for and what to consider before stepping inside.
As with any wellness intervention, professional advice is recommended for those with underlying health conditions.
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Sauna and heat therapy
Regular sauna use has stronger evidence behind it than most recovery tools. The mechanism is straightforward: repeated heat exposure prompts the body to adapt, increasing blood volume and reducing cardiovascular strain during subsequent exercise.
Some studies show modest but meaningful performance benefits from repeated sauna‑based heat exposure. A three‑week study found that post‑exercise sauna sessions at around 80 to 100°C, three times per week, improved endurance performance and heat tolerance in trained runners, most likely through increased blood volume.
Above Regular sauna use has been linked to improved endurance performance (Photo: Getty Images)
Regular sauna use has been linked to improved endurance performance (Photo: Getty Images)
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Common research protocols use sessions of 15 to 30 minutes at around 80 to 100°C, typically repeated after training rather than used sporadically. A 2025 systematic review found that the evidence for repeated post‑exercise heat exposure is more promising than for sporadic or acute use, and that benefits for long‑term adaptation are clearer than effects on soreness after a single session. Adequate hydration before and after is essential.
Heat therapy may be unsafe for people with uncontrolled hypertension, certain cardiac conditions, or during pregnancy and should be avoided or used only under medical supervision.
Contrast therapy
Contrast therapy involves alternating exposure to hot and cold water, typically through baths or specialised spa facilities. Rapid temperature changes are thought to stimulate circulation—heat causes blood vessels to dilate, whereas cold causes them to constrict. This vascular response is believed to help reduce muscle soreness, swelling and fatigue.
Individuals with cardiovascular or circulatory conditions, uncontrolled high blood pressure, open wounds or who are pregnant are generally advised to avoid contrast therapy.
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Magnesium floatation tanks
A magnesium floatation tank, also known as a sensory deprivation tank, contains water saturated with high concentrations of Epsom salts, typically between 400kg and 600kg. This density allows the body to float effortlessly while the enclosed pod blocks out light and sound, minimising external sensory input.
Above A woman floats in a flotation tank, known for reducing stress and anxiety (Photo: Getty Images)
A woman floats in a flotation tank, known for reducing stress and anxiety (Photo: Getty Images)
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Advocates suggest the experience may help alleviate stress and anxiety, ease muscle tension and promote relaxation. However, experts note that some of these claims still require larger-scale clinical validation.
While generally considered safe, floatation therapy may not be appropriate for individuals with low blood pressure, certain skin conditions or claustrophobia.
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Red light therapy
Above American baseball player Kelsie Whitmore uses red light therapy in her locker room in 2022 (Photo: Getty Images)
American baseball player Kelsie Whitmore uses red light therapy in her locker room in 2022 (Photo: Getty Images)
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Red light therapy, also known as photobiomodulation, uses low-level red or near-infrared wavelengths to stimulate cellular activity. Devices vary widely in form, intensity and recommended use duration, which can affect outcomes.
Wavelength also matters considerably. Red light in the 630 to 660nm range penetrates the skin surface to a depth of roughly 2 to 10mm, making it most relevant for skin health, collagen stimulation and surface-level inflammation. Near-infrared light at 810 to 850nm penetrates significantly deeper—up to 30 to 40mm—reaching muscle tissue, joints and connective tissue. For recovery applications, near-infrared wavelengths are the more relevant range; most clinical-grade panels combine both.
Providers often cite benefits ranging from improved skin health and reduced inflammation to accelerated wound healing, and evidence is mostly positive. Research supports its role in reducing wrinkles and promoting hair regrowth, but data on other applications, such as enhanced athletic performance, remain limited.
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Cryotherapy
Cryotherapy involves brief exposure to extremely cold temperatures, either locally or in whole-body chambers, to trigger physiological responses that support recovery. Reported benefits include reduced pain and inflammation, improved mood and enhanced athletic performance.
Above A man enters a cryotherapy chamber, which exposes him to cold temperatures that are said to trigger physiological responses that support recovery (Photo: Getty Images)
A man enters a cryotherapy chamber, which exposes him to cold temperatures that are said to trigger physiological responses that support recovery (Photo: Getty Images)
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According to Harvard Health Publishing, the consumer health education division of Harvard Medical School, there is currently insufficient evidence to confirm that whole-body cryotherapy accelerates recovery or improves athletic performance beyond what traditional ice application to a sore area may provide.
The treatment may pose risks for certain individuals, particularly those with poorly controlled high blood pressure, heart disease or cold-induced allergies, for whom exposure could worsen symptoms.
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Hyperbaric oxygen therapy
Hyperbaric oxygen therapy involves breathing pure oxygen in a pressurised chamber for sessions typically lasting between 90 minutes and 2 hours. The increased pressure allows the lungs to absorb more oxygen than under normal conditions, delivering higher levels to organs and tissues throughout the body.
Above Hyperbaric oxygen therapy helps individuals breathe in more oxygen under normal conditions (Photo: Getty Images)
Hyperbaric oxygen therapy helps individuals breathe in more oxygen under normal conditions (Photo: Getty Images)
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This treatment is approved by the US Food and Drug Administration (FDA) for specific medical conditions, including non-healing wounds, severe burns and sudden hearing loss. However, claims that it can treat conditions such as autism, Lyme disease or Alzheimer’s disease are not FDA-approved. Potential side effects include ear or sinus pain, eardrum rupture and temporary vision changes.
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Percussion devices
Percussion devices, commonly known as massage guns, are handheld tools that deliver rapid, repetitive pulses into muscle tissue. By combining vibration with high-speed percussive movements, they are designed to target muscles and fascia.
Above A trainer uses a massage gun on an NFL player during a game (Photo: Getty Images)
A trainer uses a massage gun on an NFL player during a game (Photo: Getty Images)
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They are often used to relieve delayed onset muscle soreness by increasing blood flow and may provide short-term pain relief.
Improper use can lead to injury, particularly when applied to sensitive areas such as the neck or spine, or when used excessively on the same muscle group.
Compression devices
Compression devices apply external pressure to the limbs to promote blood flow and fluid movement. These range from static garments, such as socks and sleeves, to intermittent pneumatic compression devices that use air pumps to deliver rhythmic compression.
Above A woman with intermittent pneumatic compression devices lies down at a spa clinic (Photo: Getty Images)
A woman with intermittent pneumatic compression devices lies down at a spa clinic (Photo: Getty Images)
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By mimicking the body’s natural circulatory mechanisms, they are said to reduce muscle soreness and support recovery. Compression should not be applied over fractures or injuries that have not been medically assessed, and excessive pressure may restrict blood flow or damage lymphatic vessels.
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